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Level 1

Sugimotos

Coaching points

Stay Long. Hand as high as possible and foot as low as possible. Then switch as fast as possible.

Volume

30 reps in sets of 4-8
Use from heel if calf soreness

SL Plate Snatch to HL

Variations

Can use single arm hold, or dumbbell.

Coaching points

-Keep it Simple.
-Find a comfortable start spot.
-Get plate to top as fast as possible.
-Hold the hip lock and plate as high as you can for a second or two.

Volume

2-3 sets
4-6 reps

Fast Hip-Trunk Complexes

Level 2